2017 - Return of the Year of the Bike

[H_Rocket]

This year my goal is 2,234 miles.

Not sure how soon I can get out. I'm not hardcore enough to go out in 35 degree weather. My hats off to the hardy ones who will.

I have a secondary fitness goal for this year. A gym rat buddy found this one and while I do not stand an ice cube's chance in heck of pulling it off, here goes:

By the end of the year, in one set of three reps each:

• Barbell Squat - 8 plates (405#)
• Deadlift - 6 plates (315#)
• Bench Press - 4 plates (225#)
• Shoulder Press - 2 plates (135#)

As I said, I really have serious doubts I can train my 56 year old body enough but hey, it's a goal!

 

[Woody's Workshop]

Good luck on your goals!
First 2 seams like a lot weight.
Just don't hurt your back.
Believe me, you WILL regret it.

 

[Hobie1dog]

Good luck on your goals!
First 2 seams like a lot weight.
Just don't hurt your back.
Believe me, you WILL regret it.

Al: listen to John and me.....that's too much weight to risk a debilitating back injury.

 

[H_Rocket]

It's all about the form.

As I said, I doubt I will get close - especially on the squat & shoulder press. I have dead lifted 275 & benched 155. My best ever squat was 225 and shoulder press [wimp]85[/wimp]

 

[cbrarick]

My powerlifting coach used to tell me that lifting was:
60% balance, both in your life and with the weight
30% technique, train perfectly each time.
10% brute force and ignorance.

Having said that it doesn't hurt to have good genes!

 

[H_Rocket]

Well I got the "brute force and ignorance" part down pat...

 

[SwingWing]

OK. I gotta ask, why 2234?

 

[H_Rocket]

2017 + 217

And I really don't have a rational explanation beyond that...

 

[markkoelsch]

This year my goal is 2,234 miles.

Not sure how soon I can get out. I'm not hardcore enough to go out in 35 degree weather. My hats off to the hardy ones who will.

I have a secondary fitness goal for this year. A gym rat buddy found this one and while I do not stand an ice cube's chance in heck of pulling it off, here goes:

By the end of the year, in one set of three reps each:

• Barbell Squat - 8 plates (405#)
• Deadlift - 6 plates (315#)
• Bench Press - 4 plates (225#)
• Shoulder Press - 2 plates (135#)

As I said, I really have serious doubts I can train my 56 year old body enough but hey, it's a goal!

Al, considering what you have said your previous best lifts were, and your age those are very ambitious goals. Possibly too ambitious.

I am 48, and have done a lot of lifting in my life. I am telling you that you need to really take your time lest you f yourself up.

As we get older our connective tissue is not as sturdy as it was when we were younger. This can lead to tears and such.

My best bench was 405. I will never approach that again I am certain. Too many miles of the shoulders and pecs. Had a very minor pec tear that has kept me from going more that 275 in a long time.

Best shoulder press, as I never did max singles for lift, was 275 for 8 reps.

Best squat and dead are both 475. I had to stop squating 23 year ago. Broke my right ankle badly, and have some hardware in it. Reduced the range of motion enough that I ding my right knee if I squat with legit form/depth.

I sincerely think you should immediately stop doing heavy/Max singles. It is a foolish thing. I would strongly think about your heaviest training being in the 3-5 rep range. Maybe even a hair lighter to avoid tearing something.

If you want to discuss at greater length you know how to get a hold of me.

 

[SwingWing]

No need to be rational.
I thought maybe a 10% increase over last year or something. I was close.
I got 12.2 miles today on the fatbike with homebrew studs. Riverbottoms are pretty much a ribbon of ice through the woods.
Awesome traction, gotta trust the studs!

2017 + 217

And I really don't have a rational explanation beyond that...

 

[H_Rocket]

Actually it was going to be +10%, damn if I know how I ended up with what I have.

I have a local bike shop that rents fat bikes, I am planning sometime soon to ride a local trail (Airline) and see if I like it.

Mark K. As I noted, that was a target to aim for with every realization I probably will not make it. I only picked up lifting after a 25 year hiatus about three years ago. My real goal for the year is:

3 sets of eight reps.

• Bench - 205# (225# Stretch goal)
• Shoulder Press - anything over 100#
• Squat - Anything over 275#
• Deadlift - match the squat

 

[neil_w]

All I can say is: thank you *so much* for fixing the typo in the thread title. That was gonna kill me eventually.

Good luck on your goals!

 

[boatgeek]

2017 doesn't look like I'll have a great start. Really cold this week and then a lot of rain next week. Since I get my miles 25 at a time on commutes, this is a hard way to start. I just need to get it together to ride in the rain. In the cold, there's enough random black ice on steep hills that it's not worth riding.

 

[georgegassaway]

Last Saturday night, TCBC had their annual recognition banquet. This was the first time I attended it. It was nice to see some of the people I’ve ridden with, and almost all the leaders of the group rides I was on. Enjoyed seeing people and it was a great time. IIRC the person who rode the most miles rode over 8,000.

For my riding last year, I qualified for a club medal, 1000 miles or 20 group rides. That was a big goal for me last year, to get in at least 20 group rides to earn that medal. And as it turns out I got in a lot more than that, 39 officially with TCBC, for a total of 895 miles (I ended up at 1843 miles for 2016, but for the club only official group ride miles count). Really surprised me that it was engraved with my name and riding stats on it.

Earlier last week, I also met up with some of the riders of the Wednesday group rides. During the off-season, every few weeks they meet for Brunch at a cafe, which is where many eat after a group ride is over. That was the first time I’d seen any of them since mid November. So it was great to see them too.

I do not know what the cards hold for my riding this year. With my broken arm (https://bit.ly/2kln7a1), it may be be more like months than weeks before I ride (operation was Dec 29th, begin rehab in about 5 weeks). Otherwise I would have ridden some this month already, there were some reasonable-enough days to do some miles. Even when I am able to ride, I’m going to have to evaluate everything as to how much I ride, when, and where. The impression I have is, I better NEVER break this arm again, at that location. If I could afford it (nope), I’d try riding a 3-wheel recumbent. A few people on the group rides have those. A bit more risk of leg injury from a front-on impact, less risk of hip/chest/torso/arm/head injuries due to being so much closer to the ground and not being subject to being thrown over handlebars or falling on handlebars.

 

[The_Lone_Beagle]

Re: biking, here is some inspiration for you all:
https://www.sacbee.com/entertainment/living/health-fitness/article128935684.html

Re: weight lifting...be careful and watch out for your joints! I've never been much of a weight lifter, I found some body weight routines and I love it. Don't need any gym, equipment, nuthin'...just your own body weight. Better even than P90x, although I love that too!

 

[Kallahan11]

This year my goal is 2,234 miles.

Not sure how soon I can get out. I'm not hardcore enough to go out in 35 degree weather. My hats off to the hardy ones who will.

I have a secondary fitness goal for this year. A gym rat buddy found this one and while I do not stand an ice cube's chance in heck of pulling it off, here goes:

By the end of the year, in one set of three reps each:

• Barbell Squat - 8 plates (405#)
• Deadlift - 6 plates (315#)
• Bench Press - 4 plates (225#)
• Shoulder Press - 2 plates (135#)

As I said, I really have serious doubts I can train my 56 year old body enough but hey, it's a goal!

Last year I did 4130.4 miles on the bike, so this year I'm aiming for 5 kilomiles. My weightlifting goals are the same as yours except deadlift and squat are switched, are you doing a program? I'm doing string lifts.

 

[Blackleaf99]

2017 - Return of the Year of the Bike

I like the title of this thread. I 'returned' to the bike when my calendar turned to number 53. My right knee said we were through with running on the pavement, and told me so in loud painful words.

Now riding the bike is almost heaven compared to running. I do short 12-17 mile rides 3x each week with some serious hills included.

Riding in SoCal is a life risking business though. Auto drivers have little regard for cyclists or stop signs. This calls for serious vigilance and learning how to listen to what is happening behind me while looking forward.

The only thing I still use that is older than my bike (1982), is my Centuri HD launch controller (1970). And I am happy to report both still work, although a few components on each had to be replaced.

 

[Crash-n-Burn]

This year my goal is 2,234 miles.

Not sure how soon I can get out. I'm not hardcore enough to go out in 35 degree weather. My hats off to the hardy ones who will.

I have a secondary fitness goal for this year. A gym rat buddy found this one and while I do not stand an ice cube's chance in heck of pulling it off, here goes:

By the end of the year, in one set of three reps each:

• Barbell Squat - 8 plates (405#)
• Deadlift - 6 plates (315#)
• Bench Press - 4 plates (225#)
• Shoulder Press - 2 plates (135#)

As I said, I really have serious doubts I can train my 56 year old body enough but hey, it's a goal!

Hey Al, good to see you setting goals for 2017. After Ironman Maryland (separate story there) I took a departure from endurance training and started hitting the weights again. I found Mark Rippetoe's Starting Strength book to be immeasurably beneficial to weight lifting. I'm a bit younger than you - I turn 40 this year - but I think your goals are fairly reasonable. I weigh 165-170 lbs and after 3 months of training have hit the following:

Barbell squat - 270 lbs x 5 reps
Deadlift - 325 x 5
Bench - 195 x 5, 220 x 1
Shoulder Press - 135 x 5

Based on the numbers you provided, I'm wondering if you switched the squat and deadlift numbers? Anyone squatting 405 would likely have a deadlift approaching (or above) 500. Curious about that one.

That aside, I recall you telling me a story of your deadlifting exploits. Some 100-rep set you did last year that was a solid amount of weight. I took away from that story that you are a pretty strong guy. My advice would be to go for it but be sure to listen to your body. I encourage having the right equipment - that is to say a full cage rack for squatting and bench press and a high quality weight belt. Check out that book, too. Other than that, eat right and listen to your body. I've learned in getting older that my body is more outspoken when I've pushed it too hard.

Good luck!

 

[boatgeek]

I'm on the board at least, about 175 miles in 25-mile chunks from commuting to work. 2234 seems like a doable goal for me, especially as the weather gets better.

 

[The_Lone_Beagle]

More inspiration:

https://www.nytimes.com/2017/02/08/well/move/lessons-on-aging-well-from-a-105-year-old-cyclist.html

Never too late to improve your VO2 max!

 

[Kallahan11]

Weather's turning nice here in Michigan, finally getting the bike out on the road, 151 miles, 4849 to go.

 

[boatgeek]

Weather's turning nice here in Michigan, finally getting the bike out on the road, 151 miles, 4849 to go.

How is everyone doing at the halfway point? This is my last riding day in June, and I'm at 1120 miles. 2234 should be totally doable with two months of prime weather ahead.

 

[KenECoyote]

I was originally planning on cycling a lot more this year, but made it into the NYC Marathon, so I'm supposed to be running 24/5, which sadly doesn't leave much time for cycling.

Still, I did train and ride in the NYC 5-boro tour (40mi) on my ~20 year old Trek CF Mtn bike...

Regarding the stretch goals, I'd strongly recommending keeping them as "dreams" for now and slowly and carefully work towards the lower goals (1/4, 1/2, 3/4, etc.).

I'm almost 50 and as a teen I used to do some serious leg presses...max was 1200lbs x 3 (had to stop since the machine was groaning and weights booming no matter how "softly" I let them down)...and used to regularly do sets of 1,000lbs at my HS gym. Years later my knees were shot...that was one reason I took up cycling - which improved them a lot, but never the same.

At our age parts don't quite heal like they used to and I learned very well that modesty is the better part of valor.

However if you're going to dream, do the same as a marathon...take things one step at a time. :grin:

 

[KenECoyote]

For my riding last year, I qualified for a club medal, 1000 miles or 20 group rides. That was a big goal for me last year, to get in at least 20 group rides to earn that medal. And as it turns out I got in a lot more than that, 39 officially with TCBC, for a total of 895 miles (I ended up at 1843 miles for 2016, but for the club only official group ride miles count). Really surprised me that it was engraved with my name and riding stats on it.

Hey George, that's fantastic! Really cool of your club to give that out and big CONGRATS! on that well-earned award! :clap:

I hope you're healing/healed up well and can find yourself riding again!

 

[georgegassaway]

Hey George, that's fantastic! Really cool of your club to give that out and big CONGRATS! on that well-earned award! :clap:

I hope you're healing/healed up well and can find yourself riding again!

Thanks. After healing from the broken arm (humerus bone near the shoulder, late December after falling on ice) I did not get riding again until early April, but weather and other things did not add up to much riding until May.

Last week were the last group rides I'll be doing till after NARAM. Take so much time out of the day (at least 30 mins to drive to most of them) and I'm left so worn out on each group ride day (20-30 miles) that I don't get much other stuff done. I'll ride a little bit near the house but I'm so far behind on stuff that the riding will have to go on the back burner for awhile.

I don't have any mileage goals for this year, recovering from the broken arm really set me back. Also, when I rode over 400 miles last September, I really burned myself out, that was overdoing it for me (having spent so many decades of my life very out of shape and not taking up riding a bike again until August 2015).

But I will get back to doing regular riding , and group rides, by 2nd week of August.

My biggest regret is that until breaking my arm, I was planning to go for a true century ride, 100 miles, this year, in late May or early June. My longest ride so far was 71 miles (my goal that day was to ride my age, then Metric Century once I made that, then I felt OK enough to keep on for a few more). That took me 10 hours or more IIRC (A lot of short breaks, a ratio of 45 minutes of riding, vs 15 minutes stoppage per hour, and a 45 minute mid-ride lunch break. Avg speed while moving of around 10 mph, maybe a bit less ). It was on a very flat paved rail trail. And before that...... my longest one day total was 40-41 miles or so (two rides a couple of hours apart). So for me, 100 miles would be quite a big thing to do (and would only attempt that when in really good riding shape). And would take a lot of hours of riding, which is why I was targeting going for it in late May to have lots of daylight (could ride that trail in darkness but just not too enthused with the idea)

 

[Kallahan11]

Thanks. After healing from the broken arm (humerus bone near the shoulder, late December after falling on ice) I did not get riding again until early April, but weather and other things did not add up to much riding until May.

Last week were the last group rides I'll be doing till after NARAM. Take so much time out of the day (at least 30 mins to drive to most of them) and I'm left so worn out on each group ride day (20-30 miles) that I don't get much other stuff done. I'll ride a little bit near the house but I'm so far behind on stuff that the riding will have to go on the back burner for awhile.

I don't have any mileage goals for this year, recovering from the broken arm really set me back. Also, when I rode over 400 miles last September, I really burned myself out, that was overdoing it for me (having spent so many decades of my life very out of shape and not taking up riding a bike again until August 2015).

But I will get back to doing regular riding , and group rides, by 2nd week of August.

My biggest regret is that until breaking my arm, I was planning to go for a true century ride, 100 miles, this year, in late May or early June. My longest ride so far was 71 miles (my goal that day was to ride my age, then Metric Century once I made that, then I felt OK enough to keep on for a few more). That took me 10 hours or more IIRC (A lot of short breaks, a ratio of 45 minutes of riding, vs 15 minutes stoppage per hour, and a 45 minute mid-ride lunch break. Avg speed while moving of around 10 mph, maybe a bit less ). It was on a very flat paved rail trail. And before that...... my longest one day total was 40-41 miles or so (two rides a couple of hours apart). So for me, 100 miles would be quite a big thing to do (and would only attempt that when in really good riding shape). And would take a lot of hours of riding, which is why I was targeting going for it in late May to have lots of daylight (could ride that trail in darkness but just not too enthused with the idea)

If you're coming to NARAM bring a bike and I'll show you around grand rapids on a bad launch day (There's bound to be one). I'm not terribly fast or crazy either.

Anywho I'm about to break 1 kilomiles this week, way behind on my 5 kilomile goal for this year, but I was set back with a bad skin infection on the right leg which put me in the hospital for 4 days and kept me off my bike for weeks and set my progress back even more. I'll have to ride through a Michigan winter if I want to hit my goal.

 

[DRAGON64]

So, reviving this thread before it gets all rigamortis... I have a little money on hand, and I have been evaluating what to spend it on; my choices are Rocketry, Airguns, Milsurp collecting of the new spot-light in my life... my health. I had a huge health scare and life wake up call in late July early August that involved me making many new specialist friends (i.e. Cardiologist; pulmanologist, hematologist etc.). Besides cutting salt, sugar, carbs and eating less, the docs want me walking or riding or both. I have made an appointment with a reputable bike shop to talk what might be best for me... 53 Y.O. overweight male who is wanting to shape up...

My wife, who wants and who is encouraging me to get healthier, is dead set against me seeking an expensive bike. I have a Wallyworld mountain bike in the shed, she wants me to get it tuned and see if "riding" is really something I need to spend bucks on... she has a point. However, what is not present in this writing, is how all of that rolls off of her tongue; she did not grow up riding bikes like I did... as a kid, my friends and I never went anywhere without our bike. For my wife, riding was painful, and couple that with the fact she had no one else to ride with, so she never rode.

So I believe I have narrowed my focus to seek a comfortable bike, that is light weight and durable. I have lots of pavement to ride, and some packed trails. I am giving the local bike shop a call today, to vet them and see if they are the one for me, to go see on Saturday... they carry alot of mfg's I have never heard of, so I may come home with a really nice fit for me.

 

[H_Rocket]

Been meaning to post for a while. This will not be the year of the bike for me. Lets see...

• Winter just hung on and on...
• Broke my left Patella in March
• Finally got mounted up in June
• Developed a spinal condition about a month ago.
• Now I am potentially looking at back surgery.

Somebody does not like me.

 

[Kallahan11]

So, reviving this thread before it gets all rigamortis... I have a little money on hand, and I have been evaluating what to spend it on; my choices are Rocketry, Airguns, Milsurp collecting of the new spot-light in my life... my health. I had a huge health scare and life wake up call in late July early August that involved me making many new specialist friends (i.e. Cardiologist; pulmanologist, hematologist etc.). Besides cutting salt, sugar, carbs and eating less, the docs want me walking or riding or both. I have made an appointment with a reputable bike shop to talk what might be best for me... 53 Y.O. overweight male who is wanting to shape up...

My wife, who wants and who is encouraging me to get healthier, is dead set against me seeking an expensive bike. I have a Wallyworld mountain bike in the shed, she wants me to get it tuned and see if "riding" is really something I need to spend bucks on... she has a point. However, what is not present in this writing, is how all of that rolls off of her tongue; she did not grow up riding bikes like I did... as a kid, my friends and I never went anywhere without our bike. For my wife, riding was painful, and couple that with the fact she had no one else to ride with, so she never rode.

So I believe I have narrowed my focus to seek a comfortable bike, that is light weight and durable. I have lots of pavement to ride, and some packed trails. I am giving the local bike shop a call today, to vet them and see if they are the one for me, to go see on Saturday... they carry alot of mfg's I have never heard of, so I may come home with a really nice fit for me.

I want to repeat info you'll find everywhere you look online, probably in this thread. A walmart bike is just a bike shaped object, not a bike. You should be able to get a decent bike at a bike shop for 350-400 new, less used. This is your health, how much are you willing to spend for that? Walmart bike are build to a price, you wont make 1000 miles on one without major issues and it will cost you 100 bucks just to get your old bike fixed up or a walmart bike set up properly. You're really not going to save much money.

 

[Blackleaf99]

Agreed regarding your comments about Walmart bikes. Just FYI, a lot of this same info was covered in a recent thread at

https://www.rocketryforum.com/showthread.php?142131-Bike-(as-in-bicycle)-question